ball slam

WEEK 9 - CONDITIONING

Ryan, Eddy, Jules and Youssef with some manmakers

Ryan, Eddy, Jules and Youssef with some manmakers

MERCURY I

AMRAP 10 minutes
5 DB power snatch
10 box jumps
15 sec hollow hold
Rest 2 min

AMRAP 10 minutes
250m row
40m prowler push
15 knees to elbows
Rest 2 min

AMRAP 10 minutes
10 ball slams
20 sec plank hold
30 double unders

MERCURY II

AMRAP 10 minutes
5 DB power snatch
10 step ups
15 sec hollow hold
Rest 2 min

AMRAP 10 minutes
250m row
40m prowler push
15 hanging knee raises
Rest 2 min

AMRAP 10 minutes
10 ball slams
20 sec plank hold
60 single skips

WEEK 13 - CONDITIONING

The 09:30 crew getting to get a short run outside with some squats and burpees

The 09:30 crew getting to get a short run outside with some squats and burpees

2-3 rounds (12 min cap)
400m run
10 box jumps
10 ball slams
Rest 3 minutes

3 rounds (12 min cap)
200m run
10m bear crawl
5 push-ups
10m bear crawl
5 push-ups
150m row
Rest 3 minutes

3 rounds (12 min cap)
400m run
250m row

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WEEK 2 - CONDITIONING

bear crawl

12 minute clock
1 burpee
40m sprint
2 burpees
40m sprint
3 burpees
* Add a burpee each round *
Rest 3 minutes

10 rounds (12 min cap)
10 wall balls
15 double unders
Rest 3 minutes

AMRAP 4 minutes
3 chest to bar pull-ups
6 ball slams
AMRAP 4 minutes
3 handstand push-ups
6 hollow rocks
AMRAP 4 minutes
3 power cleans @ 25% squat
6 toes to bar

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WEEK 15 - CONDITIONING

Andrew, Lindsey, and Julianne getting some sprint rows in

Andrew, Lindsey, and Julianne getting some sprint rows in

AMRAP 12 minutes
20m prowler push
10 pull-ups
20m prowler push
10 burpees
Rest 2 minutes

AMRAP 12 minutes
250m row
15 wall balls
20 double unders
Rest 2 minutes

6 rounds (12 min cap)
12 KB swings
12 ball slams
12 hollow rocks
12 renegade rows

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WEEK 8 - CONDITIONING

Moving up the kettlebell swing and box jump ladder

Moving up the kettlebell swing and box jump ladder

2 rounds (15 min cap)
500m row
40 thrusters (65/45)
25 knees to elbows
Rest 3 minutes

AMRAP 15 minutes
50 double unders
40m sprint
50 double unders
30 wall balls
50 double unders
20 ball slams

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WEEK 6 - CONDITIONING

A good leg burning workout last night

A good leg burning workout last night

4-5 rounds (12 min cap)
10 power cleans @ 25% deadlift
5 shoulder to overhead
250m row

Rest 2 minutes
For time (12 in cap):
Buy in: 100 double unders
3 rounds
25 ball slams
15 pull-ups
Cash out: 100 double under
Rest 2 minutes

For time:
21-15-9
KB swings (heavy)
Burpees

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WEEK 5 - CONDITIONING

Janet always being her classy self LOL

Janet always being her classy self LOL

"Not So Filthy Fifty"

For time:
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (24kg/16kg)
50 Ball Slams
50 Knees to Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double Unders

Act As If

WEEK 3 - BENCH PRESS

We couldn't do this photo in black in white because Andrew's thighs made the white too bright! Juliane having a little too much fun with the pull throughs.

We couldn't do this photo in black in white because Andrew's thighs made the white too bright! Juliane having a little too much fun with the pull throughs.

Bench press 6x8 @ 65%

AMRAP 12 minutes
1 burpee
2 pull-ups
3 push-ups
4 knees to elbows
5 ball slams

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